Cube Zombie Slave To The Cube…But Trying To Find More….

Workout 12-Aug-2010 (aka “This would be a lot easier if fat was as easy to lose as it is to gain”)

Back
Straight bar (machine hooked to both weight stacks)
1x20 - 220lbs (Warm Up)
1x8 - 240lbs
1x7 - 240lbs
1x5 - 210lbs
1x5 - 210lbs

Close grip
1x20 - 130lbs
1x12 - 160lbs
1x10 - 180lbs
1x8 - 190lbs
1x6 - 200lbs (full stack on one side of machine)
1x8 - 200lbs
1x6 - 200lbs
1x6 - 200lbs

Bentover dumbbell rows
1x10 - 35lbs
1x8 - 40lbs
1x6 - 40lbs
1x4 - 45lbs
1x4 - 45lbs
1x4 - 50lbs (Maxed out work gym dumbbells)
1x4 - 50lbs
1x6 - 50lbs

Biceps:
Straight bar machine curl
1x12 - 70lbs (Warm up)
1x12 - 80lbs
1x10 - 90lbs
1x8 - 100lbs
1x6 - 100lbs

Dumbbell Curls
1x8 - 30lbs
1x10 - 25lbs
1x10 - 20lbs
1x10 - 20lbs
1x10 - 20lbs

Cardio:
Time: 25min (20 min + 5 min cooldown)
Calories burned: 416
Distance: 1.60 miles (1.95 with cooldown)
Resistance: 7

Notes:
I never thought I'd feel unmotivated this early in the game. It's been close to 2 months so I think it's time to change up the workout a bit. I've started going heavier with 6-8 reps then lighter with more reps alternating. Today I changed my cardio as well. It's been a real struggle to get 30 min and feel like I pushed myself totally. I get a good workout and I sweat a lot and obviously burn more calories but it's monotonous. Today I did 20 min and kept my pace ~171-175. Usually it's ~160-165. I felt like I got a better push and I think I can focus on bumping up my pace and get the same amount of calories burned as I did in 30 min.

Of course I'll be posting here with updates on how things are going for me. I cheated a bit today with breakfast. I should have gotten a cup of yogurt on my way out but I didn't so I got a sausage egg and cheese wrap and a blueberry muffin. I refuse to feel guilty about this. I also forgot my lunch today. So I went out with co-workers..Didn't get the healthiest thing but I didn't over do it and felt good after eating. Dinner was back on track and even though I got off the wagon a bit it's not going to destroy the progress I've made already or send me into some out of control spiral of big macs and vanilla shakes

Morning
Sausage egg and cheese wrap and blueberry muffin

Midday
tuna wrap with pretzels and lemonade

Dinner
butterflied pork chop with brown rice and sliced tomatoe

Snack
Cottage cheese single

Workout 10-Aug-2010 (aka “Now what did I get myself into!?!”)

Chest:
Flat bench
1x20 - 35lbs (Warm Up)
1x15 - 40lbs
1x8 - 45lbs
1x5 - 45lbs
1x5 - 45lbs
1x3 - 50lbs
1x4 - 50lbs

Incline bench
1x8 - 40lbs
1x5 - 40lbs
1x4 - 40lbs
1x4 - 40lbs

Triceps:
Dumbbell kickbacks
1x12 - 20lbs

Pushdown straight bar
1x15 - 120lbs
1x10 - 120lbs
1x8 - 120lbs
1x4 - 130lbs
1x4 - 130lbs

Cardio:
Time: 35min (30 min + 5 min cooldown)
Calories burned: 555
Distance: 2.31 miles (2.65 with cooldown)
Resistance: 7

Notes:
Weight lifting felt really good. I'm going to have to really focus on getting a snack mid afternoon. This is the second day that I didn't and I felt it. I felt very run down after my chest workout. I was literally one step away from not doing cardio. I hurt my knee over the weekend and although I can feel it, it's not hurting enough to stop me from doing anything now. Like I posted in a title earlier this week...1000 excuses, I only need 1.

2nd day of the 60 day health challenge at work and I'm really glad I pushed through the negativity and doubt and finished my workout. i've got to sit down and start working out a training plan for the half marathon I mentioned yesterday. It's going to be 13.2 miles and I'll have 3.5 hours to complete it. As I said earlier I don't plan on running it but I will be doing it road march style. So I need to get my boots, remember how to break them in correctly and start some walkin!

Morning
2 packets of oatmeal

Midday
garlic shells with spicy tuna

Dinner
2 roast beef sandwiches with pepperjack cheese

Snack
Cottage cheese single

Workout 09-Aug-2010

Shoulders:
Front raises
1x12 - 25lbs (Warm Up)
1x10 - 30lbs
1x6 - 30lbs

Presses
1x12 - 30lbs
1x7 - 35lbs
1x6 - 35lbs
1x3 - 40lbs

Shrugs
1x20 - 50lbs
1x20 - 50lbs
1x25 - 50lbs

Cardio:
Time: 55min
Calories burned: Unknown
Distance: 3.5 miles
Resistance: 7

Notes:
Today was the first day of a 60 day fitness challenge at work. We started out with a 2.5 mile walk. I followed it up with my shoulder workout and attempted to hit the elliptical for my usual 30 min. I was able to go 18 min and then I just completely ran out of gas.

I ate healthy at lunch but I think I over did it. I wasn't feeling well and didn't get a chance to get my usual honey oat bar.

Morning
bagel with cream cheese

Midday
buffet at Whole Foods..It is possible to overdo a good thing...need to get better at buffets..Or just not go.

Dinner
2 pork strips with potatoes and onions sautéed in garlic olive oil

Snack
Cheesecake (last slice from Saturday)

Workout 08-Aug-2010 (aka “296lbs”)

Weigh In
296 (down 4lbs from last weigh in and down 19lbs since 7/2/2010)

Back:
straight bar wide grip
1x20 - 110lbs (Warm Up)
1x12 - 130lbs
1x10 - 150lbs
1x6 - 150lbs
1x6 - 150lbs
1x4 - 170lbs
1x4 - 170lbs
1x2 - 190lbs
1x2 - 190lbs
1x1 - 210lbs

Narrow grip
1x12 - 130lbs
1x8 - 150lbs
1x6 - 150lbs
1x6 - 150lbs
1x4 - 170lbs

Biceps:
Dumbell curls
1x15 - 30lbs
1x8 - 35lbs
1x6 - 35lbs

Preacher curls
1x12 - 45lbs
1x8 - 55lbs
1x6 - 65lbs

Cardio:
Time: None
Calories burned: None
Distance: None
Resistance: None

Notes:
I'm now under 300lbs for the first time in a really long time. I checked on 4 different scales including the scale at work...296lbs. I didn't do cardio today. I was doing to yardwork Saturday and stepped in a hole and twisted my knee. I did ~8 min of cardio and my knee was distractingly painful. It's wrapped up and has ice on it now. So I'll try again tomorrow but I don't want to push it and injure it further.

Morning
1 bunch of grapes and slice of cheesecake :-/

Midday
Mac and cheese with some cajun sausage

Dinner
Will update later

Snack
Will update later

Rest Day 07-Aug-2010

Morning
2 sausage cheese sandwiches

Midday
Tomato sandwich

Dinner
Grilled tuna steak with foiled cooked green peppers, onions and potatoes

Snack
Slice of cheesecake

Notes
Today was cheat meal day..I couldn't think of anything I *really* wanted so I grilled tuna and splurged on cheesecake afterwards.

Workout 06-Aug-2010

Chest:
Flat dumbbell bench
1x15 - 40lbs (Warm Up)
1x12 - 45lbs
1x8 - 45lbs
1x6 - 50lbs
1x4 - 50lbs
1x4 - 50lbs

Incline dumbbell bench
1x8 - 35lbs
1x8 - 40lbs
1x6 - 40lbs
1x6 - 45lbs
1x4 - 45lbs
1x2 - 50lbs

Ticeps:
Pushdown (Straight bar)
1x15 - 100lbs (Warm Up)
1x10 - 120lbs
1x8 - 120lbs
1x6 - 130lbs

Pushdown (Rope)
3x6 - 100lbs

Cardio:
Time: 35min (30min +5min cooldown)
Calories burned: 576
Distance: 2.39 (2.70 with cooldown)
Resistance: 7

Notes:
I really need to get better about posting these so I remember what I ate...Or I could just write it down!

Morning
Frosted mini-wheats

Midday
Don't remember

Dinner
Don't remember

Snack
Don't remember

Workout 05-Aug-2010 (aka “1000 excuses not to workout…all I need is 1″)

Shoulders:
Front Press
1x12 - 25lbs (Warm Up)
1x10 - 30lbs
1x8 - 35lbs
1x6 - 30lbs
1x4 - 35lbs
1x6 - 30lbs
1x3 - 35lbs
1x3 - 35lbs

Raises
1x8 - 25lbs
1x8 - 25lbs
1x6 - 25lbs

Shrugs
1x15 - 50lbs (max weight at work gym)
1x15 - 50lbs
1x15 - 50lbs

Cardio:
Time: 35min (30min +5min cooldown)
Calories burned: 576
Distance: 2.33 (2.68 with cooldown)
Resistance: 7

Notes:
Shoulders felt good today...As long as I take time to properly warm them up I don't feel the impingement at all. I was supposed to work legs today...But I made the call not to. I'm noticing my legs are very muscular and as the weight comes off they are getting very vascular. For now I will change to working them once a week at the new gym where they have more leg stations.

I didn't eat breakfast b/c I overslept and hit the ground running at work. I also forgot to pack a lunch so ended up going out. I could have done without the fries but the tuna steak sandwich was awesome and I believe it was a healthy decision.

Wasn't that motivated until I started lifting...The hardest part of working out for me is getting in the door.

Morning
No breakfast (Bad!!!!)

Midday
Tuna steak sandwich with fries from Carolina Ale house and sweet tea

Dinner
2 tuna fish sandwiches with pepper jack cheese and tomato

Snack
1/4 cup of almonds with 1/2 of milk

Rest Day 04-Aug-2010

Morning
Bowl of frosted mini wheats

Midday
1 roast beef sandwich with pepperjack cheese and a peach

Dinner
Smoked salmon wrap with goat cheese and fries

Snack
Rest day..So just a peach

Workout 03-Aug-2010 (aka “dude on the treadmill in front of me…Stop farting!!!”)

Biceps:
Dumbbell Curl
1x15 - 30lbs (Warm Up)
1x10 - 35lbs
1x8 - 35lbs
1x6 - 35lbs
1x3 - 40lbs

Straight Bar
1x12 - 55lbs
1x8 - 65lbs
1x6 - 75lbs
1x4 - 75lbs
1x3 - 80lbs

Dumbbell Hammer Curls
1x10 - 35lbs
1x6 - 35lbs
1x4 - 40lbs

Back:
Lat bar pulldowns (Straight)
1x15 - 90lbs (Warm up)
1x15 - 110lbs
1x10 - 130lbs
1x6 - 150lbs
1x6 - 150lbs
1x4 - 150lbs

Lat bar pulldowns (Narrow)
1x12 - 110lbs
1x10 - 130lbs
1x8 - 150lbs
1x6 - 150lbs

Row
1x10 - 110lbs
1x8 - 130lbs
1x8 - 130lbs
1x5 - 150lbs

Cardio:
Time: 35min (30min +5min cooldown)
Calories burned: 452
Distance: 1.99 (2.29 with cooldown)

Notes:
Little late getting this posted...I increased the resistance on the elliptical so the distance was a bit down but I did get a good workout and kept a pace of 158-168 strides per min..

Morning
2 packets of oatmeal with a banana

Midday
2 tuna fish sandwiches (garlic and herb mix)

Dinner
2 roast beef sandwiches with pepperjack cheese

Snack
went to bed early so no snack